Before you do pendulum squats, you need the right equipment. What do you need for pendulum squats? Of course, a pendulum squat machine can support your movement pattern in a squat session. Learn more about pendulum squats in this article.
Understanding Pendulum Squat Machine
There are so many variations of squats that you can try, one of the most popular for squat enthusiasts is the pendulum squat. Unlike other types of squats, this squat is machine-based. The machine for pendulum squats has a balancing mechanism that can perfect your squat.
You can easily adjust your body position, especially for the curved movements typical of squats. When you use it, the machine mimics a swinging pendulum. This experience is different from traditional squats that require core stability and balance.
If you want to experience a different kind of squat, you can try the pendulum squat. But you should know that these squats focus more on the quads. Get a higher focus on that target with the pendulum squat machine.
In terms of comfort, you can use a back pad for better upper-body positioning. This squat machine also provides a foot mat for you to place your feet comfortably. Moreover, this machine also has a handlebar to ensure a stable grip.
The mechanism is specially made to support smooth ascent and descent and lower stress on the knees and lower back. Many lifters use this machine to train their lower body. They can add volume easily and safely when using this fitness machine.
How Does It Work?
Ever wonder how this squat machine works? The main working principle of this machine is directional resistance and pendulum-like swinging motion. This unique motion ensures an even load distribution over the entire range of motion (a point of difference from traditional squats).
The curved path of pendulum squats differs from regular squats in that traditional squats have a straight vertical line. Pendulum squats can reduce excessive strain on the lower back and knee joints. To understand more about how this squat machine works, check out the points below:
1. Counterbalance Assist
One of the functions of the pendulum squat machine is counterbalance. Your movement will be controlled just like when you are lowering your body (eccentric phase). The counterbalance on the pendulum squat platform can reduce the chance of injury.
You also won’t get tired of doing squats easily so this machine is suitable for beginners. If you’re a professional, this machine won’t necessarily lower your level. It’s the ideal squat machine for any level of experience.
As we all know, balance is one of the most important factors in squat exercise. Therefore, the role of counterbalance in pendulum squats is very important for squat performance.
2. Works With Arched Motion
Curved movements characterize this squat machine. This feature will guide the lifter to get a deeper squat. You can also maintain your joint health through natural movements. The range of motion on the pendulum squat can involve the quadriceps intensely. Although your quads are working quite hard, the arched motion can protect your knees.
3. Adjustable Footplate
Get comfortable foot positioning by using a pendulum squat machine. Adjust the foot position according to the target squat, whether with a wider or narrower stance. You can use a wide stance if you want to focus on adductors. If you want to increase the quad, you can set it to a narrow stance.
How Pendulum Squats Can Benefit You?
As a squat enthusiast, I make pendulum squats one of my exercise routines. Why? There are quite a few advantages of these squats that can provide benefits compared to common squats. I prefer pendulum squats because they can effectively focus on specific muscles.
More than effective squats, pendulum squats are also ideal for those with injury limitations or limited mobility. So that you don’t hesitate to try pendulum squats, check out some of the benefits below:
1. Optimal For Quadriceps Activation
The combination of counterbalance with arched motion can provide an effective mechanism to enhance quadriceps activation. Arched motion movement can provide a deeper range that makes your quads get higher tension. If you are targeting quadriceps strength and mass, this is one of the best exercises.
2. Activating Glutes
Pendulum squats can benefit not only the quads but also the glutes. The glutes can play a bigger role, especially on the ascent in the pendulum squat. Adjust your feet to a position that shifts the pressure to your glutes. So, the pendulum squat is a versatile exercise.
3. Extra Protection
The pendulum squat machine has a design that provides extra protection for your knees and lower back. Traditional squats put more weight on these two parts of the body. The machine ensures your upper body stays upright while minimizing the shear force on your spine.
This squat machine will also support your joints making it ideal for those with knee problems or other limitations,
4. Ideal For High Volumes
Do you like high-volume training? Pendulum squats are worth becoming one of your routines. This variation of squats can take the pressure off your spine and joints.
You don’t have to worry about more repetitions or heavier loads. The machine will reduce the risks so you can focus on building strength.
FAQs
What are the benefits of doing pendulum squats?
One of the main benefits of the pendulum squat is how it builds the quadriceps muscles so well. Pendulum squats can provide targeted exercises so that you can focus on quadriceps strength.
What is a pendulum squat machine?
This is a machine that can work the quadriceps, adductor muscles, and buttocks with a wide range of motion. If you want to increase strength and build muscle in these areas, consider investing in this squat machine.
How much should I practice pendulum squats?
Make 3-4 sets your benchmark for this exercise with 60-80 seconds of rest between sets. Perform with 8-12 reps and adjust the resistance to your goals and fitness condition.
How are pendulum squats and hack squats different?
Pendulum squat machines tend to provide a more natural squat movement pattern. It is different compared to hack squats which provide extra support and stability.
Guntur is a bodybuilding and powerlifting enthusiast. He is also the main author of this blog https://learn-bodybuilding.com/
Guntur also works as a Personal Trainer in his town.
In his free time, he likes to learn new languages and reading.
You can contact him from this website’s Contact Page.